A person weighing 70 kg climbing stairs, each step up, the knees have to bear about 210 kg of weight (70 * 3 times); and when going downstairs, each step down, the knees have to bear about 280 kg of weight (70 * 4 times)! In this regard, Director Wang Yansong said that it is not recommended to climb the stairs or climb the mountain to exercise. This is also the scientific truth that “it is easy to go up the mountain and hard to go down”. There are many diseases associated with age, and osteoarthritis of the knee is one of them. According to statistics, there are 100 million bone disease patients in China, of which women over 60 years of age have a prevalence rate of 90%, and osteoarthritis of the knee accounts for 41%, and more than 80% of people over 70 years of age suffer from osteoarthritis. How can you tell if you have osteoarthritis of the knee? Wang Yansong, the director of the common symptoms include knee pain when walking up and down stairs; inability to walk continuously; inability to lift heavy objects; and sleep affected by knee pain. In addition, the rate of disability is quite high due to joint swelling, deformation and restricted movement. As soon as the knee joint becomes sick, many people don’t know what to do. Some people think it is good to exercise, others think it is necessary to recuperate. There are many different opinions. In fact, there are many misconceptions about how to exercise for osteoarthritis of the knee. Myth 1: Exercise will accelerate the aging of the knee joint The knee joint exists to help humans complete walking and exercise, and reasonable exercise can increase the strength of leg muscles and ligament flexibility, effectively reducing the incidence of knee arthritis in older adults and reducing pain. Older adults with knee problems should avoid strenuous exercise and weight-bearing activities and instead choose exercises that are less damaging to the knee joint. Such as swimming, cycling and jogging. Jogging can enhance the elasticity of joint ligaments and the coordination of joint movements. But the elderly can not run too fast, not too strong. It is best to let the front part of the foot hit the ground first when running, which can cushion the vibration of the leg and prevent knee injury. In addition, the elderly should try to avoid squatting, especially the weighted squat. If you must squat, do it slowly and try to use your hands for support. Myth 2: A lot of exercise can “wear out” bone spurs. In order to maintain the flexibility of the spine, knee and ankle joints and reduce the interference of bone spurs with the surrounding soft tissues, it is necessary to engage in appropriate physical activity. In addition, exercise allows the soft tissues around the bone spur to adapt to the local stimulation of the spur as soon as possible, thus reducing discomfort and pain in the body. However, it is not possible to “wear out” the spur; on the contrary, excessive exercise can aggravate the damage to the knee joint. The right way of thinking is to learn to live in harmony with the spurs. Myth #3: Climbing mountains to exercise the knee joint Many elderly people have the habit of climbing mountains. Although climbing is a good way to exercise to improve cardiorespiratory fitness and reduce fat, it is not good for protecting the knee joint. When climbing, the knee joint bears its own weight, and when going downhill, in addition to its own weight, the knee joint has to bear the force of the downward stroke, increasing the wear and tear on the knee joint. It is recommended that older people walk up the mountain, wear knee pads and use trekking poles when climbing, and take the cable car when descending. There is also the same tired climbing down the hunched ladder, as can be avoided. Myth #4: Tai Chi is a great way to train your body and exercise your joints Tai Chi is a great tool in national health care, giving some older people something to do every day and exercise. However, it is not suitable for people with osteoarthrosis of the knee joint, because the knee joint has degenerated, and if you squat too low when playing Taijiquan, it will increase the weight and wear of the knee joint, and in serious cases, there will be damage during the squatting process. Therefore, people with osteoarthritis of the knee playing taijiquan, do not squat too low, there are difficult movements do not pursue must do. Patients with osteoarthritis of the knee should choose the right type of exercise and avoid excessive exercise intensity. If there is difficulty in conversing with bystanders during exercise, it suggests that the amount of exercise is too much. Each exercise can be done in about 30 minutes, with breaks in between, no less than 3 to 4 times a week, and you must do warm-up before exercise and relaxation after exercise.